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Tag: kale pasta

Kale & Chicken Sausage Spaghetti

October 3, 2019October 2, 20191 Comment

We've been whipping up this quick dinner on the regular for a couple years now. So, it deserves it's time to shine. It's got everything you need for dinner <or breakfast. or lunch> all wrapped up into one. Whole grains. Protein. Veggies. Healthy fats. It's no shock I love to shop at Aldi. But what … Continue reading Kale & Chicken Sausage Spaghetti

ABOUT ME

Welcome! I’m Meghann- dietitian, sports nutritionist, wellness coach, wife, mom of two little kiddos, and a full blown nutrition geek/running freak. Finding a healthy balance in the real world since 1983.

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The best running weather also = soup weather 🍲 - - But the real reason we had soup for dinner last night..... was because Smith has been reading the Sesame Street book ‘Vegetable Soup’ with his MeMe for weeks and keeps asking to make his own. 🥕🥬 - - I knew how this would end. Kid wasn’t even gonna try it. But, then I reminded myself - he’ll NEVER try it if I keep that attitude bc he won’t have the chance. Also, building healthy eating habits is about more than just eating food. It’s about the process, exposure, togetherness, and getting your hands dirty. - - Each kid got a safety knife and started chopping and had a blast trashing the kitchen.... I mean, helping me 😉 No shock.... Smith didn’t try it. But maybe next time. 💕 For so many kids and adults, healthy eating is a process - not a finger snap. It takes time, patience, practice, exposure, and honestly.... some love and support. So whether you need the support or are the support - keep on keeping on. You create your own healthy eating story - and only you get to decide how it looks. - - And it’s possible ours looked like some very oddly shaped vegetables pieces in our soup last night 😉 What’s your favorite food memory as a kid?! #kidsinthekitchen #foodismorethanfuel #healthyhabits #vegetablesoup

💥 IS THAT FREAKING TRUE?! FRIDAY 💥Each Friday 1 of your fab nutrition ❓answered in T/F form. - - After my run, I should wait until I’m hungry to eat. - - FALSE. ❌ - - Waiting until you are hungry to eat post-run will delay recovery. Why? Because studies show that our appetite is suppressed after vigorous, continuous aerobic exercise. <<aka… our long runs & quality work>> For most, waiting until hunger hits will mean you miss out on an opportunity to begin healing, recovering, and building fitness. - - - More specifically for all my fellow nerds 🤓 out there, ghrelin <<a hormone that stimulates hunger>> is suppressed during exercise and for short periods after exercise. Plus, which is more likely the culprit, peptide YY <<a hormone that promotes satiety>> is increased for 2-3+ hours after exercise. This means you may feel very indifferent to food or eating for quite some time post-run. Couple this with some post-long run nausea and it may be a struggggle to eat. - - Who cares, right?! I’ll eat eventually. Your dietitian cares! <<your coach and most definitely your body, too!>> Good post-run nutrition <<within 2 hours tops, ideally as soon as possible>> improves recovery time, increases muscle mass, reduces muscle soreness, improves immune function, and improves mood. - - If you can’t eat a meal right away - have a snack as soon as possible and a balanced meal within 2 hours. For that snack, stick to the 3-4:1 CARB:PROTEIN ratio to promote recovery <<think @pickybars, chocolate milk, smoothie, pretzels + cheese stick>> - - Research shows not everyone’s appetite is blunted after running - are you one of these people?! Or, do you feel a crazy lack of hunger? #freakingtruefriday #featherstonenutrition #recoverynutrition #runnernutrition #whatrunnerseat #fuelyourrun #fuelitup #runstrong #sportsdietitian #sportsnutrition #performancenutrition #eatit

It’s heeeeeeere 🙌🏻 <<Pumpkin Baked Oatmeal>> - - I’m not sure it needs any further description - it’s as good as you can imagine. And as good FOR ya as you can imagine. - - Link to this BA bfast in my profile. Who’s making it this weekend?! #pumpkinoatmeal #pumpkinseason #breakfastofchampions #pumpkinrecipes #pumpkinspice #sportsnutrition #fuelitup #runnernutrition #rdeats #dietitiansofinstagram

If there’s one thing I’ve learned and embraced as a sports dietitian, it’s that no two runners are alike. Runners need a personalized approach to nutrition - not some cookie cutter, bucketed, generic plan. I love throwing out information for you guys to use and I also love creating plans to help you insert success into your own running. - - I know what works for me, but I also love to try new things so I can give you all feedback and real world experience on new and different products. Especially when a newer product fills an area of need I see with some of my athletes. - - When it comes to endurance fuel, there needs to be options. Every one of you has a different approach to race day nutrition - but one thing reigns true...... we gotta take in enough carbs. I’m a huge fan of smaller doses of fueling more frequently during my races <think chews more frequently vs a gel all at once> but.... on the daily, I see my athletes underfueling on long runs and race day. So when @univedusa came on my radar - I asked them to send me some samples to try with my athletes and try out myself. <I will always try something before I recommend it to you guys> Why was I interested?! Because one of their elite gels has twice the carbs <45 gm> vs traditional gels <22-25gm>. - - So I tried it out. I gave it to some athletes. It’s thin in consistency - the berry tasted great - and my finicky GI tract didn’t even notice it. - - In an overwhelming sports nutrition world, find the race day fuel that works for you. And know - there is an option out there that will work for you. We just gotta find it!!! <<and practice it!>> Because that finish line is gonna come around way sooner if you #fuelitup right. What fuel are you stuffing your shorts/bra/gloves/buns with on race day?! #performancenutrition #raceday #sportsnutrition #sportsdietitian #runnernutrition #runnersnutrition #endurancefuel #digdeeper #unived

Cookies make me happy. - - And if that’s wrong, I don’t wanna be right! - - In case you find yourself in the same predicament, without enough oats to make even half a recipe of no bake cookies.... you can sub in Rice Krispies and they are pretty legit that way too. - - I made these no bake cookies at 6:50pm on Sunday night because the Sunday scaries needed cookies stat. In case your Monday <insert any day here> is scary too.... link in profile 😉 What’s your favorite cookie?! #cookiemonster #foodthatfuels #fuelitup #fuelyourrun #sportsnutrition #sportsdietitian #marathonhungergames

My nutrition should taper with my mileage pre- race day. - - FALSE. <<For the love of the running gods DO NOT DO THIS! yes, I’m yelling>> - - In fact, one of the best ways to ensure your glycogen stores <carbohydrates + water stored in muscles & liver> are stocked for race day is to continue eating your balanced, higher carbohydrate diet as your mileage tapers. This way - you are storing the extra carbohydrates as energy <glycogen> in your muscles instead of using those carbs on your runs. - - Gone are the days of a one meal ‘carb load’ the night before your marathon. We know this isn’t the most effective way to stock glycogen stores and might be a recipe for GI distress race morning. - - We can store 300-400 gm of carbohydrates as glycogen in our muscles + ~100 gm in our liver. <this equates to 1,600-2,000 calories> Note: that would be a LOT of pasta to eat at one meal the night before your marathon. So, it makes sense to slowly stock these stores over the 4-7 days before your big race. - - Now, in addition to the above, I also recommend 2 days before your race that you change your nutrition. Let’s be clear. We don’t need to eat MORE. We need to eat DIFFERENTLY. Minimize fats. Eat less protein. And fill in these gaps with carbohydrates. So for 2 days, the majority of your nutrition should be coming from carbs. - - Theoretically, if you keep your balanced diet from higher mileage training as you taper in your final week + manipulate your diet for 2 days prior to your marathon, you will top off these glycogen stores and with solid race day nutrition avoid that ‘BONK.’ - - Who’s bonked out there on race day?! <🙋‍♀️!> It’s a real shitty feeling, huh. Let’s avoid this, ok?! <<I threw an oldie but goodie in my profile link for more on race week nutrition>> #freakingtruefriday #featherstonenutrition #racenutrition #raceweek #raceweeknutrition #carbloading #carbload #carbloaded #sportsdietitian #sportsnutrition #performancenutrition #fuelitup #carbitup #marathontraining

Why Featherstone?

Contrary to what it may appear, I do know how to spell my last name- Featherstun. However, -stun doesn’t lend itself to anything clever. Well, #1 Stunna comes to mind but since I’m far from a 90s rap icon, I arrived at Featherstone Nutrition.

Free as a Feather. Strong and Supportive as a Stone.

That’s my nutrition wish for you. Freedom to choose the foods that best nourish you. Feeling strong and supported by the nutrition you consume each day. No fads. No gimmicks. No one size fits all. Just good, solid, Featherstone nutrition.

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